One of my absolute favorite workouts that I do each week, typically on Sunday is a total body workout. I always try to do a different variety of exercises and try not to repeat the same workout two weeks in a row, but as with most things, there are some workouts that I love more than others.

What you’ll need:

An interval timer- I like to use the Gymboss though I am sure you can download an app on your phone.

A treadmill or track for sprints.

Pull up bar or dip unit to hang from for hanging leg raises.

Sandbag or two dumbbells for rows.

OR you can sub for these exercises:

Hanging leg raises ——> reverse crunch.

Weighted rows—–> use bodyweight instead OR pull ups.

***I am not a certified personal trainer or instructor***

As I noted above, I am not a certified personal trainer or instructor. I created this workout based on similar workouts that I have found through Funk Roberts. I will go into more about him as a resource in another post but basically he trains MMA fighters and shares kick a** workout on a weekly basis. I usually adapt them to my own needs or equipment and the workout above is one of those cases.

He is one of the reasons I started feeling confident enough to workout at home and truly a fantastic resource for bodyweight, kettlebell and a variety of strength and conditioning workouts- check out his site if you have a minute or two and I promise you won’t regret it!

aelicatese

About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.
She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.
Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!

60 Comments

thank looks super tough girlie! You are turning into a princess warrior! :) I have been released to go back to my office so my workout this morning involves putting on real clothes! HA! Have a great day Annmarie!Mary Beth Jackson recently posted...Something new with I-Tunes Podcasts!

That workout looks intense especially the plyo lunges. I am gonna have to ask my PT to create some workouts for me since I am working out more from home. FYI I pinned the graphic to my board. Love it.Diatta @ Femme Fitale Fit Club recently posted...Era Organics Giveaway

aelicatese

Handicap Ramps

Normally, you should be able to get all the nutrients you need from a balanced diet. However, taking supplements can provide additional nutrients when your diet is lacking or when certain health conditions cause you to develop an insufficiency or deficiency. In most cases, multiple-vitamin supplements provide all the basic micro-nutrients (vitamins and minerals) your body needs.

aelicatese

That looks like a great workout. You can't go wrong with one that's quick. I hate doing mountain climbers though, they're the worst.Fiona @Get Fit Fiona recently posted...What I Ate Wednesday: Oranges and Apples

aelicatese

Oh this looks KILLER!! Awesome workout, Pinning! I have to remember the hanging leg raises, I never think to do them in my intervalsSam @ PancakeWarriors recently posted...Mocha Cookie Protein Smoothie

aelicatese

EVL Nutrition

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways by taking the stairs instead of the elevator or revving up your household chores.

I rarely isolate muscle groups, anymore. I love doing total body workouts, or at least splitting it into upper and lower body. I'm not training for a figure competition or anything, so working ALL the muscles of the upper or lower body is more efficient and helps me get sweater ;) thanks for sharing!!Jess @hellotofit recently posted...Simple desk STRETCHES: Part 2

wheelchair ramp design

Exercise is one of those rare things where the hype actually meets reality. Next to not smoking, getting regular physical activity is arguably the best thing you can do for your health. Any amount of exercise is better than none. The more you get, though, the better. And remember: Cutting back on television-watching and other sedentary pastimes is just as important as becoming more active.

EVL Nutrition bodybuilding Pre Workout ENGN

Exercise is one of those rare things where the hype actually meets reality. Next to not smoking, getting regular physical activity is arguably the best thing you can do for your health. Any amount of exercise is better than none. The more you get, though, the better. And remember: Cutting back on television-watching and other sedentary pastimes is just as important as becoming more active.

Aluminum Ramps

As your body adapts to exercise, you’ll need to push yourself more and more to get the same cardiovascular workout. Another way to know that it’s time to pick up the pace is if you see your weight or waist size start creeping up on you.

Chairlift Manhattan

The duration you intend to spend in the wheelchair will determine on which chair to chose. Wheelchairs range from the very comfortable chairs that you could spend the whole day in, to the lightweight transport chairs that you would simply use to transport you from your house to a car etc.

portable canned oxygen system for COPD

A low oxygen concentration alarm is a very nice feature, which is typically an optional add on requiring an electronic oxygen monitor. This alarm will let you know when oxygen percentage in the concentrator output falls below acceptable values and for the extra money is a very good investment.

pure oxygen system

Megan

Hallo there Aelicatese, hope your new year 2016 is a great one. I am a workout freak and the more I do it, the more I want to do it. I must also admit that I love the plyo lunges. Thanks a lot for the share.